What you put inside your body matters a lot, especially if you’re someone who works out regularly and wants to build muscle. Post-workout nutrition has a vital role in the proper developing of your body. Based on the activity you’re doing, the body copes with the nutrients in different ways. What you eat before, during and after a workout routine is extremely important. Consuming only certain nutrients after you’ve been to the gym improves performance, composition and overall recovery. Generally speaking, post-workout nutrition have three main purposes:
• To refill glycogen
• To reduce protein breakdown
• To boost protein synthesis
If you want to increase muscle growth, you should also include these 5 important supplements into your diet:
1. Creatine
This natural occurring substance can be found within the cells of our muscles, mainly in the skeletal muscle tissue (that’s where 95% of the Creatine produced by the body can be found). As a naturally occurring metabolite, Creatine was reproduced as a monohydrate for supplemental purposes. Body builders use it for modulation and cellular energy production. The efficiency of Creatine has been greatly reinforced in the past couple of years. It has proven to offer a wealth of performance and physique benefits, and many studies performed on this supplement showcased that it can improve work capacity in many types of exercise routines. Creatine also helps the body recover and it diminishes the time required to regain your strength after a workout.
2. Beta Alanine
Beta Alanine is a non-essential amino-acid that enters the body through food sources rich in proteins. The supplement is a performance enhancement because of its capacity to boost intra-levels of carnosine. By taking supplements of Beta Alanine you boost carnosine levels by 60% in as little as 4 weeks. This matters a lot because throughout intense exercise routines the body accumulates increased amounts of hydrogen that makes our pH become more acidic and drop. The lactic acid may trigger severe fatigue and low muscle performance. By supplementing your diet with Beta Alanine, you make sure that your carnosine levels are properly maintained.
3. Whey Protein
Trainers and body builders can build lean muscle and improve performance when including whey protein supplements or shakes into their diet. Whey protein gives the body increased amounts of calcium, magnesium and other minerals, as well as protein in liquid form that are easily digested. Ideally taken before and after training to boost muscle restoration and recovery, whey protein supplementation is suitable for muscle gain but also for those who want to lose body fat. Perfect for those with active lifestyles, whey protein is a great source of amino-acids that are vital for the proper development of your system. During and after a workout, your body needs the amino acids to stay strong and energized.
4. BCAA
Commonly known as branch-chain amino-acid, BCAA is a standard supplement meant for bodybuilders and weight trainers to improve the results of their workout routines. Out of the 21 amino-acids that can be found in our bodies, three are included in the BCAA group – valine, leucine and isoleucine. These are actually main protein elements and when combined they make up 30% of your body’s skeletal muscle. Our bodies use BCAA to aid with muscle recovery; much like a supplement based on whey protein, BCAA nutrients are driven toward the muscle tissue thus improving workout recovery. As you perform your typical exercises, the body will burn off the BCAA, so you can always take a supplement to restore the nutrients lost working out.
5. Glutamine
Famous for its ability to decrease the breakdown of muscle tissue during intense workouts, glutamine helps with improving strength. If you’re lifting weights and you take glutamine, you’ll realize that you can lift more for extended periods of time even if you train often. In supplemental form, glutamine preserves the muscle tissue and it permits your body to shed more fat.
Post-workout nutrition is just as important as pre-workout nutrition. In order to see your muscles grow, you must adhere to a proper diet and include muscle growing supplements into your regimen as well. Apart from giving you an energy boost, these supplements are also meant to help your muscle recover faster.
Author Bio: Jefferey Morgan is interested in writing about health and fitness related issues. He has a deep knowledge at this field. Also he writes for a site http://www.nuique.com/ which offers vegan omega 3 supplements and natural health products.
